By UK Personal Trainer |
6-Week Plan Overview
The following will be explained in much more detail throughout this programme.
✓ 3 Days/week weight training with 20 minutes post-workout LISS
✓ 2 Days/week conditioning/HIIT
✓ 2 Rest Day per week
✓ Diet should consist of a lower carbohydrate load, usage only post-workout.
✓ Protein intake to be 1.5g per kg of bodyweight. Fats to be kept high too, though they should be rotated.
✓ Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis.
|Week Day||Training Frequency|
|Thursday||Conditioning/HIIT (LOWER BODY)|
|Sunday||Conditioning/HIIT (UPPER BODY)|
All workouts begin with a series of core engagement work:
|Plank activation work||3||10 secs|
|Side plank activation work||3||10 secs|
|Bodyweight hip bridge from bench||3||10 secs|
Pronated grip – palms facing away / knuckles facing towards you
Supinated grip – palms facing towards you / knuckles facing away
Semi supinated grip – thumb facing towards you/ wrists towards each other.
Db – dumbbell
Bb – barbell
‘Tempo’ – Speed of movement
Important factors in your training
Written as ‘3010’ or ‘3110’ or 4010’ etc.
This is when you lift a weight, you lower it down for 3 seconds, pause for 0 seconds and lift the weight to the top of the correct position in 1 second with no hold at the top.
This is when you lift a weight, lower down for 3 seconds, pause at the bottom position of 1 second to increase tension on the muscle at its toughest part of the repetition and then drive the weight upwards for 1 second.
6-Week Training Plan
|A2||Heels Elevated BB Squat||4||6-8||3010||100s|
|B1||Lying Leg Curl||4||8-10||3010||30s|
|B2||Short Range DB Walking Lunge||4||8-10||2010||100s|
|C1||Trap Bar Deadlift||4||8-10||3010||30s|
|C2||Low Foot Leg Press||4||12-15||3010||100s|
|D1||High Foot Leg Press||4||20||3010||30s|
|E1||5 Mins Single Leg Seated Calf Press||1||5 mins||2010||–|
|A1||Flat DB Chest Press||4||6-8||3010||30s|
|A2||Pronated Grip Lat Pull Down||4||6-8||3110||100s|
|B1||Standing Cable Flies||4||8-10||3110||30s|
|B2||Supinated BB Bent Over Row||4||8-10||3010||100s|
|C1||High Incline DB Chest Press||4||8-10||3010||30s|
|D1||Reverse Shoulder Press||4||20||3010||30s|
|D2||DB Lateral Raises||4||20||3110||100s|
|E1||Single Arm Chest Press Machine||1||5 mins||2010||–|
|A1||BB Close Grip Press||4||6-8||3010||30s|
|A2||EZ Preacher Curl||4||6-8||3110||100s|
|B1||EZ Bar Lying Tricep Extension||4||8-10||3110||30s|
|B2||DB Spider Curl||4||8-10||3010||100s|
|C1||Close Grip Press Up (on a bench if needed)||4||8-10||3010||30s|
|C2||Incline DB Curls||4||12-15||3010||100s|
|D1||Duel Rope Extension||4||20||3010||30s|
|D2||Straight Bar Cable Curl||4||20||3110||100s|
|E1||Single Arm Bicep Curl||1||5 mins||2010||–|
|A2||DB Bulgarian Split Squat||30s|
|A3||DB Walking Lunges||30s|
|A2||BB Bent Over Row||30s|
✓ 4-5 meals per day
✓ 1.5g of protein per lbs bodyweight
✓ Carbohydrates from veg only – this is an unlimited allowance
✓ Fats should be 0.5g per lbs bodyweight
✓ 0.39 litres water per kg bodyweight
✓ 4-5 meals per day
✓ 1.8g of protein per lbs bodyweight
✓ Carbohydrates from veg only – this is an unlimited allowance (Low carb day)
✓ Carbohydrates from root veg, green veg only – limited amount 0.5g per lbs bodyweight (Moderate carb day)
✓ Carbohydrates from root veg, green veg only – limited amount 1g per lbs bodyweight (High carb day)
✓ Fats limited amount 1g per lbs bodyweight (Low carb day)
✓ Fats limited amount 0.5g per lbs bodyweight (Moderate carb day)
✓ Fats limited amount from coconut oil only 0.3g per lbs bodyweight (High carb day)
✓ 0.39 litres water per kg bodyweight
|1||Low Carb Day|
|2||Moderate Carb Day|
|3||Moderate Carb Day|
|4||High Carb Day|
|5||Low Carb Day|
|6||Low Carb Day|
|7||Low Carb Day|
Omega 3 Fish Oil
Omega 3 Fish Oil offers 1g per capsule, I usually recommend taking 4-7g per day of fish oil.
It helps to improve insulin sensitivity and increase good quality of fats in the body.
“Fish oil doses vary depending on the goal of supplementation. For general health, 250mg of combined EPA and DHA is the minimum dose and can be obtained via fish intake. The American Heart Association recommends 1g daily. If the goal of supplementation is to reduce soreness, a 6g dose, spread over the course of a day, will be effective”. – The American Heart Association
5-HTP helps to increase serotonin in the body as well as help reduce cortisol (stress hormone) and additionally, it has been suggested to increase satiety when eating. It doesn’t actually reduce appetite but will help control portion size.
“A typical dose of 5-HTP is in the range of 300-500 mg, taken either once daily or in divided doses. Lower doses may also be effective, although usually when paired with other substances. For the purpose of reducing food intake, 5-HTP should be taken with a meal as it increases satiety from food intake (rather than reducing appetite/hunger). 5-HTP should not be taken with any neurological drug that has been prescribed for antidepressant or other cognitive purposes unless cleared by a medical doctor. This is most important for SSRI usage, wherein the combination with 5-HTP is potentially lethal” – www.examine.com
Magnesium Citrate may improve sleep quality and also reduce cortisol. I usually recommend 500-1000mg of magnesium to clients.
“Magnesium is an essential dietary mineral, and the second most prevalent electrolyte in the human body. Magnesium deficiencies are common in developed countries. A deficiency increases blood pressure, reduces glucose tolerance and causes neural excitation”. www.examine.com
Zinc Citrate is ideal for general health and improving testosterone.
“Zinc citrate is approximately 34% zinc by weight. For a dose of 50mg elemental zinc, take 146 mg zinc citrate.” – www.examine.com
Additional workout supplements:
Myamino Energy is ideal intra-workout to maintain amino acid profile in the body. 1 scoop in your shaker with 250-250ml water.
BCAA 4:1:1 post workout is great for helping recover from an intense workout. 3-5g BCAA is ideal.
Impact Whey Protein 1 scoop gives you 20g protein and it is ideal for a fast absorption of protein. Always mixed with water!